Run 1 mile.
Rest the remainder of 15 minutes then EMOM for 8 minutes of:
- 6 DB snatches (70/50#, alternating hands)
- 35 double unders
WOD Notes: The first part of this workout is a benchmark! Run fast and don’t use it as a warm up. The second half of this workout is designed to be some heavy duty skill work but the main event is the mile run. Compare mile time to 170801.
Community Notes: Happy Birthday Luke L!
This Post Has 7 Comments
Happy Birthday Luke L. !
Happy birthday Luke!!
PS 4 o’clock results are missing from 8/1
6:15
Craig H. 6:55 (35)
James 7:26 (row)(70, SU)
John C. 7:28 (45)
Missy 6:03 (25, SU)
Emma 9:56 PR!
Doug 9:35 (25)
DE 6:05
Faith 8:58 :33 PR!
Vince 7:21 (35)
Kyle E. 8:32 (45, 5+1)
Kehl 6:51
Iggy 6:14 :58 PR! (70, 5+26)
Congratulations on 3 HUGE PRs and min/mike barriers this morning!
5:15am
Danielle S. – 8:05 / 🙂 (35DB)
Jenn T – 7:52 / 4 RX
KTS – 8:22 (2k row) / 7+13 (35DB)
Kelly G. – 7:14 / 🙂 (2xSu)
Mark G. – 6:23 / 5+28 RX
Zach S – 6:21 / 6 (50DB)
Happy Birthday Luke!
6pm
John 6:31, 7 Rx
Erin 7:08, 6+1 (50)
Sarah 7:13, 7+5 (40)
Rocco 6:09 (-10S PR!!), 5+26 (45)
Patrick 8:31
Craig 9:19, 6 (50, su)
7pm
Chris M 7:15, 🙂 (50)
Sydney 8:49, 8 (10, SU)
Erik 7:39 (2K Row), 6 (50, SU)
Rob 9:51, 6 (50, SU)
Chris L 6:36, 7 (50, SU)
Elissa 6:54, 7+4 (35)
Jimbo 7:39, 6 Rx
Results:
9:30
Joel 7:56 (2000m row), 70# snatches
Steve K. 6:59, 7 rds 40#, 2xsu)
Christine 9:41 (25# Hang, 6 + )
Ricky 5:44, 8 Rx
Catherine 7:22, 6 rds (35#, 2xsu)
KtN 7:34 (25#)
Rey 7:58 (25s bike)
Allison 10:09 PR!
Mitch 5:29 (200m lunges, 10 min, 100cal bike)
4:00
Marissa W. 7:07 row, 6+6 (25, 50su)
Curtis 9:44 CPR!, 3+23 (50)
Heather 8:01 PR!, 5 (1 Rx)
Tom S. 7:54 CPR!, 4+31 (50)
Alex W. 6:40 PR!, 3 (50/12du)
Vollmer 7:23. 2+16 (70/50, 3 Rx)
5:00
Sofia 9:01, 4+9 (20/10du)
Boelker 6:15 (6+3 (70)
Joe S> 6:55 , 🙂 (GS)
Jeff 7:41, 5+4 (50)
Tim C. 6:59, 🙂 (45)
Robbie 6:25, 5+6 (70)
Cindy 7:34 400m sled drag 75#, biked
QUinn 7:14, 🙂 (5)
MIke D> 7:18, 🙂 (50)
Ceil :), 5+14 (30#, cleanx4)
Kelly K. 9:19, 4+1 (50)